How much do you know about the health benetg water? Take tnd out T F1 Water does not help regulate your body temperature. 2 Your body needs water to help maintmal buncon. 3 Drinking water does not support weight loss, improve metabolism, or help control hunger. 4 Propa� cbrcles, and other � sues. 5. Canned soups, microwave meals, and breads do not contain high levels of sodium. How did you do? If you answered any of these satementorcy, you may bt fning more abt the healenefi s of dring water. Water helps keep your body cool. It also provides needed hydron to suppt circula� abgeson, bruncon, and phyal acvt Monthly Health Challenge ™ Drink More Water When Olivia Charles started nursing school, she spent most of her time studying. She also spent less time exercising or eating healthy. Her diet included a lot of fast food, pizza, soda, and snacks. At rst it seemed like a short-term solution, but eventually something had to change.Charles started gaining weight. Her blood pressure went up. Her risk for heart disease was rising. She didn’t feel good. And she knew she could do better. So she decided to make one simple change…drink more water.If you’re thinking about how to lose weight or improve your health, it’s one of the easiest things you can do. Drinking water helped Charles drop 35 pounds, feel better, and be more active.Are you drinking enough water each day? Your body is made up of about 60 percent water. It’s essential for a healthy functioning body.1 And most people need to drink more of it. Now is a great time to develop a healthy habit. Fill up your cup and take the month-long health challenge to Drink More Water. CHALLENGE Stay hydrated to improve your health Drink Water: Sip on These 8 Health Benefi ts Fortunately, Charles recognized that drinking water would have a positive impact on her health. Now she’s a healthy weight, and her risk for chronic disease is lower. If you don’t have enough water in your body, a variety of very serious health problems can occur. Dehydration can cause headaches, constipation, kidney stones, and impaired circulation. In hot weather, poor hydration can also lead to heat exhaustion and heat stroke. e good news…when you drink enough water it can help:2 Control food cravings Regulate body temperature Prevent fatigue Improve physical performance Support kidneys to remove uid and waste Control blood pressure Support brain function Improve digestion and metabolism Requirements to complete this HEALTH CHALLENGE ™ 1 Read “Drink More Water.” 2 Drink more water daily to improve your health. 3 Keep a record of your completed health challenge in ce yoranizoquireoento Answ ers: 1.Fals e. 2. True. 3. Fals e. 4. True. 5. True. What’s in Your Drink? Compare zero- calorie water to calories in other drinks http://tinyurl.com/ yancxlr © Wellsource, Inc. All Rights Reserved. Take the January Health Challenge! Drink More Water: Drink 40 to 64 ounces of water a day Ask the Wellness Doctor: This month Dr. Don Hall answers the question: What should I do when I get a food craving? Healthy shopping list http://tinyurl.com/ zjapo8f MORE Hot Ginger Tea Need a way to combat cold weather and improve your health? Research shows ginger can help reduce infltin,prevent certain types of cancer, and strengthen your immune system.5 Drink hot ginger tea. It’s easy to make. Ingredients 3 ounces thinly- sliced ginger root 1 C water Honey (to taste) 1. Add one cup of water to cooking p 2. Add ginger root and heat until boiling. 3. Strain to remove any ginger root pulp. 4. Add honey to tte. Stir and enjoy. fruits, vegetables, whole grains, legumes, nuts, and seeds, and less junk food. Drink more water. Set a small goal, like losing one pound a week, until your waist size is in the normal range. Then keep up those healthy habits for life. What’s your waist size? If you were going to tailor a suit or dress, or buy a new pair of pants, you’d need to know to get the right fit. Don’t know your waist size? Maybe it’s time for a wake-up call. Your waist size is a measure that can tell you a lot about your health, even if you’re a healthy weight.3 A healthy waist size is: • Women: 31.5 inches or less • Men: 37 inches or less If your waist size is 35 inches or more for women or 40 inches or more for men, you’re at high risk for health problems like diabetes, heart disease, and high blood pressure. A bigger belly means you’re storing fat, a risk factor for chronic disease. How to measure waist size: 1. Wrap a tape measure around your waist. (Note: The tape measure should be just above your hip bone near your belly button.) 2. Breathe in, then out, normally. 3. Pull the tape measure snug. 4. Record your waist size. If your waist size is larger than normal, set a goal to improve it. Be active 30 to 60 minutes a day. Eat more Video: Measure your waist https://tinyurl.com/uxvacel MORE Steer clear of packaged foods Here’s another hint for making your shopping trip a little healthier. Avoid packaged foods. Why? “Almost everything in a plastic wrapper or cardboard package is highly processed,” says Smyth. “These foods are usually loaded with fat, salt, sugar, or all three.” Follow the Grocery Store Game Plan to Improve Your Diet (continued from page 1) References Is It Time for a Waist-Size Wake-Up Call? Waist size measures risk for chronic disease 1. Margiant al. (2016). Walknr ht httdf at woeurew YokrtiNursing, 22(4):268-275. From: ht ps://tinyurl.com/s8te9ka 2. Dawahare, L. (2017). Tips to shop like a cardiologist. From: http://tinyurl.com/hjvf6s3 3. St al. (201soiaof nrlweiht cntal oetih allce ad cespcfiotiy amnoteoausmn. Nurtin, Oetd Eris97o https://tinyurl.com/ ttbxedm 4. Exelmans, L., et al. (2017). Binge viewing, sleep, and the role of pre-sleep arousal. Journal of Clinical Sleep Medicine, 13:08. From: https://tinyurl.com/tsgg8ps 5. A-wdi, N. (2017: Frm: Pontial hteetd sintic rvew oigeonal omaonsand Phytotherapy. From: https://tinyurl.com/rldm67m